12 Weeks to Your Best Standard Distance Duathlon (Beginner) (HR, RPE & Cycle Power)
12 Weeks to Your Best Standard Distance Duathlon (Beginner) (HR, RPE & Cycle Power)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12-week training plan includes 5-6 sessions per week and 2 body weight, strength sessions per week. (7-8 sessions in total per week)
It involves 6 to 9hours of training per week and 1 rest day per week.
Running Sessions vary from 40min - 1hour.
Cycle Sessions vary from 1hour for interval sessions - 2hour 30min endurance rides.
Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.
Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions.
Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.
Stretching and Foam Rolling Videos are also included to optimise recovery.
This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power.
A two week taper in the training plan insures that you are fresh and fast on race day.
This plan is designed to get you in great shape for a Standard Distance Duathlon.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:14:00 | 02:30:00 |
|
Run
x3
|
02:14:00 | 01:00:00 |
|
Strength
x2
|
01:15:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:14:00 | 02:30:00 | |
|
|
02:14:00 | 01:00:00 | |
|
|
01:15:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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